It may help to:. Above all, remember that the health benefits of being smoke-free far exceed the problems associated with even moderate weight gain. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required. Error Include a valid email address.
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Not necessarily, although many people do. On average, people gain 5kg 11lbs in the year after they stop smoking. Why do you put on weight when you quit? There are 5 main reasons: Smoking speeds up your metabolism, so your body burns calories at a faster rate. When you stop smoking, you actually need fewer calories.
Smoking can suppress your appetite. You may find that food tastes better after you stop smoking and you also crave sugary foods. It's possible to mistake nicotine cravings for feeling hungry, or to eat to distract yourself from them. You may replace the "hand-to-mouth" action of smoking with snacking. How can I avoid putting on weight when I quit? Keep your metabolism high by taking regular exercise. Try walking rather than getting the bus or using a lift, start a gym class, or ask your local sports centre about the activities they offer.
Combat hunger pangs by keeping a stash of healthy treats to hand. Nuts, fresh fruit and veg sticks are ideal. It's no wonder then that many reach for food when craving a cigarette. While you cannot simply quit eating like you quit smoking, you can make choices that can help you avoid weight gain when you stop smoking. A diet rich in nutrients helps support physical and mental well-being, which, in turn, makes it easier to maintain the daily effort that is necessary during the first months of smoking cessation.
Use the tips below to help you start thinking creatively about how to use food as a tool for good health rather than a replacement for smoking. If the amount of food you eat is more than your body needs, try downsizing your portion sizes, or how much you eat in one sitting. Consider using a lunch-sized plate rather than a dinner plate, and take a break to make sure you're still hungry before getting seconds.
Be especially mindful of portions when eating out at restaurants, snacking from a large package like a giant bag of chips , or when eating in front of the TV. It can be especially easy to overeat when you're distracted and have easy access to more than the serving you intend to eat. Know what you're eating and look beyond calorie counts. Aim for foods with healthy fats that are and high in satiating protein and fiber. And speaking of portion sizes, be sure to check the serving size on packaged food labels so you have accurate nutrition stats for the amount you eat.
If it's not there, you can't eat it. Stock the fridge and cupboards with healthy food choices so that when the urge to snack strikes, those foods are within easy reach. Don't allow a half-gallon of ice cream shelf space in your freezer. Instead, head out to the ice cream parlor when you're in the mood for a sundae. Going out for a sweet treat rather than keeping it at home helps support healthy habits by encouraging moderation.
If you have the urge to snack, drink a glass of water first. You may be surprised that thirst can be misread as hunger.
Staying hydrated comes with its own health benefits, but drinking water can be especially helpful when trying to manage cravings while you quit smoking. Try eating five or six small meals throughout your day.
The urge to snack is intense early on in cessation, so snack-size meals may suit your needs perfectly. And the good news is, small meals every few hours could give your metabolism a boost and help keep blood sugar levels stable. Just watch your calories, and keep the total for the day within the appropriate range for your body.
Exercise can help you avoid weight gain. As little as a half-hour walk a day can be enough to help you keep your weight stable, as long as you're eating a healthy diet, too. Exercise can also help improve mood and manage stress, which are important benefits for everyone, but especially when quitting tobacco. Boredom is a big trigger for smoking and for eating.
Making an abrupt change in what you're doing can help distract yourself away from mindless snacking and cigarette cravings. In-person support groups and online forums can provide a great supportive community for people who are working to quit smoking. In addition to working with a healthcare provider, the additional support from people who understand the challenges you're facing first-hand can be a game-changer.
Early smoking cessation is an awkward, uncomfortable stage for most people. Add weight gain into the equation, and it can be easy to be tempted to start smoking again. Don't be tempted to return to smoking as a means to control your weight. Focus on your addiction to nicotine first and any extra weight second. Tips on healthy eating and exercise when quitting smoking Suggestions include: Exercise more often — being inactive is a risk factor for weight gain. Aim for around half an hour of moderate intensity activity daily, for example, brisk walking, gardening, swimming or cycling.
You can do 10 minutes of exercise at a time, adding up to a total of 30 minutes over the day, if you prefer. Include muscle-strengthening activities on at least two days every week. This could include body weight exercises such as push-ups, squats or lunges that you do at home, or joining a gym and doing weights or other resistance training.
If you eat too few kilojoules, the body will respond by lowering the metabolism and burning muscle tissue for fuel.
It can be tricky telling the difference between hunger pangs and withdrawal cravings. Find ways other than eating to cope with withdrawal cravings. Some people drink water, while others count to — experiment until you find your own method. Put safe, non-edible items in your mouth if oral cravings bother you.
For example, you could chew on sugarless gum or use a nicotine inhalator. If you need to snack, keep raw vegetable sticks and other low-fat, low-kilojoule foods on hand. Eat more fruit, vegetables and wholegrain foods.
Cut back on high-fat, high-salt and high-sugar products. You can do this easily by not stocking these types of foods in your kitchen pantry. Be kind to yourself if you do put on a few kilos. You are boosting your health by quitting smoking. Give feedback about this page. Was this page helpful? Yes No.
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